Detailed Dry Fruits Guide: How Many Dry Fruits and Nuts to Eat in a Day

Dry fruits are high in essential vitamins, minerals, fibre, and protein. Their inclusion in a daily diet has numerous health benefits, including the prevention of lifestyle diseases, increased immunity, bone strength, lower cholesterol levels, and improved skin and hair health, among others. Dry fruits are an excellent substitute for unhealthy snacks. That is why they are commonly referred to as "superfoods." Though it is true that you should include dry fruits in your diet, it is also important to know how many dry fruits you should eat per day in order to reap the most benefits and minimise the side effects of overeating dry fruits.

This blog is for you if you want to know how many dry fruits to eat per day. We've gathered everything under one roof.

Alfa Foods and Snacks has a large selection of nuts and dry fruits, including almonds, raisins, apricots, figs, and berries. They have no preservatives and no artificial flavours.


Raisins are high in soluble fibre, which aids digestion and reduces stomach problems. Raisins also contain tartaric acid protein, which has anti-inflammatory properties. This protein aids in the improvement of intestinal function and the regulation of bacterial balance in the gut.

It is recommended that you include raisins in your diet if you want to gain weight. Because kismis are high in fructose and glucose, they aid in weight gain while lowering bad cholesterol levels. It is suggested that 100 grammes of raisins be consumed in order to gain weight.

However, if you want to lose weight, supplement your exercise with the consumption of raisins. Kishmish is high in antioxidants such as phenols and polyphenols. These antioxidants aid in fat breakdown and increase the amount of good bacteria in the gut, which aids digestion. They also reduce your calorie intake. To summarise, if you want to lose weight, include raisins in your diet.

Also, take ideas from our previous blog on: Iron Rich Foods – 8 Foods to Add to Your Diet  

How many raisins (kishmish) should I eat per day? 

Roughly 8-10 raisins should be consumed per day. Because raisins are high in sugar and calories, eating too many of them can lead to weight gain as well as digestive problems.

Consuming soaked raisins is the best way to incorporate them. Soaked raisins are best eaten first thing in the morning on an empty stomach.



Incorporating nuts into a healthy diet can help improve heart health. They contain the majority of the minerals and vitamins required by your body. They are high in Omega-3 fatty acids. The fat in nuts is mostly unsaturated fat, which keeps you satisfied and full, reducing cravings over time. Nuts are good for people who are trying to lose weight.

Include a variety of nuts in your diet, such as almonds, pistachios, cashews, walnuts, hazelnuts, and others. Purchase the Alfa Foods and Snacks 's Daily Powder Booster, which contains a variety of nuts.  It is important to note that nuts are high in calories, so knowing how much to eat daily is essential.

Also, take ideas from our previous blog on:  9 Proven Health Benefits Of Akhrot

How many nuts should you eat in a day? 

According to experts, 30 grammes of nuts should be consumed daily.

However, depending on the condition, the consumption of nuts varies from person to person. A pregnant woman, for example, should consume 60 gm of nuts per day during the first trimester, 90 gm during the second trimester, and 100-120 gm during the final trimester.

Eating nuts five days a week reduces your risk of heart disease if you have type 2 diabetes.



Apricots, also known as khumani in Hindi, are high in vitamin A and beta-carotene but low in fat. Among other things, they can help with digestion, constipation, earaches, fever, skin conditions, and anaemia. Apricot is also said to be good for your skin. They are high in polyphenol antioxidants, which protect against diseases such as diabetes and heart disease, in addition to being high in fibre.

How many apricots should you eat per day? 

Apricots are high in fibre, potassium, and vitamin C, all of which help to lower blood pressure. To fully reap the benefits of apricots, it is recommended to consume 4-7 pieces per day. Apricots should be included in your diet if you have high cholesterol levels because they help keep cholesterol levels low.


Figs, also known as anjeer, are high in vitamin A, C, K, potassium, magnesium, zinc, copper, manganese, and iron. Because of their numerous health benefits, figs (anjeer) can be consumed on a daily basis. Figs aid digestion because they contain fibre. Figs aid in the treatment of skin problems due to the presence of antioxidants. 

How many figs should you eat per day? 

It is recommended to consume 2-3 figs per day. The best way to eat anjeer is to soak it overnight and eat it on an empty stomach in the morning. Anjeer is especially recommended for pregnant women. Because it is high in nutrients, incorporating figs into a healthy diet aids in foetal development.

However, if you consume anjeer (figs) in excess, you may experience bloating and stomach upset. 

Berries are a delicious and healthy snack that can be used in place of unhealthy fried chips and maida noodles. They are high in antioxidants, which help to reduce free radical damage in the body. Because they are high in fibre, they are an excellent weight-loss snack. Berries are an excellent breakfast snack because they contain approximately 85% water. 

How many cranberries should you eat per day? 

The recommended serving size for cranberries is 1/4 cup. Cranberries can cause stomach upset and diarrhoea if consumed in excess.

How many Goji berries should you eat per day?

Goji berries are high in zeaxanthin, an antioxidant that aids in vision improvement. The presence of vitamins A and C strengthens the immune system. Goji berries also contain beta-carotene, which promotes healthy skin. 

Despite their small size, you must be mindful of how many berries you consume. It is recommended to consume 20 to 30g of goji berries per day. 


Alfa Foods and Snacks  sells a variety of healthy snacks, dry fruits, and nuts. They are high in fibre and low in preservatives. While dry fruits and nuts are beneficial to a healthy diet. However, the proper amount of consumption is critical, as excessive consumption of dry fruits and nuts can be harmful. 

Also, take ideas from our previous blog on: 7 Proven Health Benefits of Chuara (Dry Dates) - Alfa Foods

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